In Traditional Chinese Medicine (TCM), food is considered medicine, and bone broth has been revered for centuries as a potent elixir for healing and vitality. With its deeply nourishing properties, bone broth aligns with TCM’s philosophy of restoring balance and supporting the body’s natural ability to heal.
Here, we’ll explore the TCM perspective on bone broth, its healing benefits, fun facts, and how you can make a simple recipe at home to support your wellness journey.
Bone Broth in TCM
In TCM, bone broth is classified as a yin-tonifying and blood-nourishing food. It’s believed to:
• Strengthen Kidney Essence (Jing): Bone marrow supports the Kidney system, which governs growth, reproduction, and aging. Consuming bone broth can replenish depleted Jing and strengthen vitality.
• Boost Blood and Qi: The nutrients in bone broth, such as collagen and amino acids, help rebuild and restore the blood, supporting the Liver in nourishing tendons, muscles, and overall energy flow.
• Support Digestion: Bone broth is warm, easily digestible, and deeply soothing to the Stomach and Spleen, the organs responsible for nutrient absorption and energy production.
• Promote Joint and Bone Health: The gelatin and minerals found in broth directly nourish connective tissues and bones, aligning with TCM’s belief in using food that resembles the body part it supports.
Healing Benefits of Bone Broth
Modern science backs many of these traditional claims, highlighting the following benefits:
• Gut Healing: The gelatin in bone broth helps repair and seal the gut lining, making it ideal for individuals with digestive disorders or leaky gut syndrome.
• Inflammation Reduction: Amino acids like glycine and proline have anti-inflammatory effects, supporting recovery from chronic conditions or injury.
• Immune Support: The broth’s rich mineral content bolsters immune function and fortifies the body’s defenses.
• Skin and Joint Health: Collagen improves skin elasticity, reduces wrinkles, and supports joint lubrication.
Fun Facts About Bone Broth
1. Packed with Nutrients: One cup of bone broth typically contains:
• Protein: 6–10 grams (mostly collagen and amino acids).
• Collagen: Approximately 3–6 grams, depending on the cooking time and type of bones used.
• Minerals: Calcium, magnesium, potassium, and phosphorus for strong bones and energy.
• Glycine: 2–3 grams, known for its calming effects on the nervous system.
2. Long History: Bone broth has been used in traditional diets worldwide, from Chinese tonics to European stews and African soups.
3. Nature’s Botox: Thanks to its high collagen content, bone broth has been called “nature’s botox,” promoting smooth, supple skin and strong hair and nails.
4. Zero Waste: Bone broth embodies sustainability by using animal parts that are often discarded, reducing food waste.
5. Liquid Gold for Athletes: Athletes love bone broth for its ability to repair muscles and reduce joint pain.
Simple Bone Broth Recipe
Ingredients:
• 2–3 pounds of high-quality bones (beef, chicken, turkey, or fish)
• 2 tablespoons apple cider vinegar (to extract minerals)
• 1 onion, quartered
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2–3 slices of fresh ginger (optional, for added warmth and digestion support)
• 2–3 garlic cloves (optional)
• Handful of fresh herbs (parsley, thyme, or bay leaves)
• Sea salt to taste
• Water
Instructions:
1. Place bones in a large stockpot or slow cooker.
2. Cover with water and add apple cider vinegar. Let sit for 30 minutes to an hour to allow minerals to be drawn out of the bones.
3. Add vegetables, herbs, and any additional ingredients.
4. Bring the pot to a boil, then reduce to a simmer. For chicken or fish bones, simmer for 6–8 hours; for beef or lamb bones, simmer for 12–24 hours.
5. Skim any foam or impurities from the surface as it cooks.
6. Strain the broth through a fine mesh sieve and let it cool.
7. Store in the refrigerator for up to 5 days or freeze for longer storage.
Healing Protocol for Bone Broth
For General Wellness: Consume 1 cup of warm bone broth daily, either on its own or as a base for soups and stews.
For Digestive Healing: Sip 1–2 cups daily on an empty stomach. Consider adding a pinch of ginger or turmeric to enhance gut-healing properties.
For Recovery (Postpartum, Illness, or Surgery): Aim for 2–3 cups daily, ensuring a balance of yin-restorative foods like bone broth with warming spices and vegetables.
For Skin and Joint Health: Combine with collagen supplements or foods rich in Vitamin C for enhanced absorption and benefits.
Bone broth is a beautiful representation of how TCM and modern science intertwine to honor the body’s healing potential. Whether you’re seeking better digestion, glowing skin, or strong joints, a daily cup of this nutrient-dense “liquid gold” is a simple yet profound way to nurture your body, mind, and spirit.
Did you know? Many believe the longer you simmer the broth, the more nutrient-packed it becomes. What’s your favorite way to enjoy bone broth? Let us know in the comments!
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